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Diets and nutrition / Diabetes
Can Sugar Cause Inflammation?
March 08, 2026
Estimated Reading Time: 3m
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Some foods high in refined carbohydrates and sugar can cause chronic inflammation in the body, which may increase the risk of heart disease, obesity, diabetes, cancer, and rheumatoid arthritis, according to some studies. Certain lifestyle changes and specific nutrients can help reduce it.
Excessive Consumption of Added Sugar and Refined Carbohydrates
- It is linked to increased inflammation markers, insulin resistance, and weight gain.
- It is associated with increased production of AGEs (compounds formed when sugars bind together), increased intestinal permeability, unhealthy changes in blood lipids, and weight gain — all of which can trigger chronic inflammation.
Whole Grains and Inflammation
It is worth noting that there is a difference between added sugar in some foods and the naturally occurring sugar in whole foods.
Added sugar is incorporated into foods and beverages to sweeten them. Table sugar (sucrose) and honey are also considered added sugars.
Check the ingredient list on processed food packaging. Added sugar goes by many names: high‑fructose corn syrup, sucrose, fructose, glucose, corn sugar, maple syrup, agave syrup, coconut sugar, and others.
Excess added sugars and refined carbohydrates are linked to inflammation. However, naturally occurring sugar in whole foods is not associated with inflammation.
Naturally occurring sugars in foods include fructose in fruit and lactose in milk and other dairy products. Since these foods are sources of protein or fiber, their natural sugars are absorbed more slowly, preventing sudden spikes in blood sugar levels.
In fact, some foods containing natural sugars, such as fruit, can be anti‑inflammatory. A diet rich in fruits, vegetables, and whole grains also offers additional health benefits.
Lifestyle Changes = Less Inflammation
Eat more vegetables and fruits
Fruits and vegetables contain fiber, antioxidants, vitamins, and minerals. They protect the body and reduce inflammation.
Research has shown that high fiber intake reduces inflammation in chronic conditions such as cardiovascular disease, type 2 diabetes, inflammatory bowel disease, and rheumatoid arthritis, among others.
Choose whole‑grain carbohydrates and limit refined carbohydrates
Eat oats, bran, brown rice, and quinoa. They are high in fiber and antioxidants that help reduce inflammation.
Avoid foods with added sugar and refined carbohydrates such as white bread and pasta. Limit ultra‑processed foods and sugary drinks — especially sodas, pastries, cookies, and candy.
Get regular physical activity
Regular aerobic exercise and resistance training can help you manage your weight and reduce abdominal fat. They also lower inflammation markers, according to some studies.
Manage stress
Practice yoga or meditation.
Consider intermittent fasting
Some research has linked it to reduced inflammation.
In short, you can start protecting yourself against chronic inflammation by making some dietary changes, exercising regularly, and managing your stress levels. Start today!
This article was produced by Gloria Rabell, Licensed Nutritionist.
Sources: U.S. National Library of Medicine. Mayo Clinic.
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